8.2 Lauantai
Floor Press
Find Moderate Heavy 3 rep
~10 min
16 Min Amrap
3 Floor Press @75-80% Days Heavy 3 rep
6 Sandbag Over Shoulder OR Power Clean
9 Air Squat
12 Abmat Sit ups
15 Jumps Over Bar Or Sandbag
Floor Press
Find Moderate Heavy 3 rep
~10 min
16 Min Amrap
3 Floor Press @75-80% Days Heavy 3 rep
6 Sandbag Over Shoulder OR Power Clean
9 Air Squat
12 Abmat Sit ups
15 Jumps Over Bar Or Sandbag
MAANANTAI Shoulder Press 5×2 Ring Dip 3×9 TAI Support Hold 3x50s 3 RFT: 60 Double Under 20 Hang Clean TIISTAI Back Squat 9×1 10min AMRAP: 10 Burpee 20 Wallball KESKIVIIKKO Clean + Hang Clean + Jerk 5x 1+1+1 6min AMRAP: 18 KB Swing 12 Boxover TORSTAI Muscle Up progression Parimetcon: 10min AMRAP: 6 Burpee 3…
Parin Kanssa 20 Synchro Burpee Box Overs 60 Squat Clean @45/30 20 Synchro Burpee Box Overs 50 Squat Clean @55/40 20 Synchro Burpee Box Overs 40 Squat Clean @65/45 20 Synchro Burpee Box Overs 30 Squat Clean @75/50 20 Synchro Burpee Box Overs 20 Squat Clean @85/55
MA 11.5.2015: Power Clean + Hang Clean 5x 1+2 4x 1min ON, 30s OFF Max reps Thruster TI 12.5.2015: Handstand 12min AMRAP: 3 Strict Pullup 6 Strict Ring Dip 9s L-Hang KE 13.5.2015: Front Squat 5-5-3-3-1-1 15min On the minute: 1: Row 2: Burpee 3: KB Snatch 4: Situp 5: Lepo TO 14.5.2015: Push Press…
MAANANTAI Open 17.3 8min aikaa suorittaa 3 rounds 6 Chest to Bar 6 Squat Snatch 3 rounds 7 Chest to Bar 5 Squat Snatch Jos 8min aikana molemmat suoritettu, saat 4min lisäaikaa suorittaa 3 rounds 8 Chest to Bar 4 Squat Snatch Samalla protokollalla 9/3, 10/2 ja 11/1. TIISTAI Power Clean Etsi raskas kolmonen 4x…
48 min 4 kierrosta 3 min Erg 3 min Amrap 15 Sit Up 10 Air Squat 5 Push Up 3 min Erg 2 3 min Amrap 30 DU / 60 Su 10 Burpee 5 Pull Up
KEVYT VIIKKO MAANANTAI Clean technique TIISTAI Gymnastics 12min On the minute: Parittomat: 5 Overhead Squat Parilliset: 5-7 Handstand Pushup KESKIVIIKKO Jerk technique TORSTAI Kipping (Pullup / Toes to Bar) 16min On the minute: Parittomat: 30s Hollow Hold Parilliset: Double / Triple Under -harjoittelua PERJANTAI Snatch technique